Let’s Talk Details
1. The Plan
2. Your Job
Shoulder Rotations (Accessory)
Barbell Flat Bench Press (Key)
Barbell Back Squat (Pause) (Key)
Barbell Row (Accessory)
Barbell Tricep Extension Super Barbell Bicep Curl (Accessory)
Hamstring Curl (Accessory)
Ab Wheel (Accessory)
Your “Key” Lifts are the ones you want to focus on.
I would recommend you take a video of you doing your top set from one or two different angles to track your progress on your form.
Before you do the workouts, watch the videos linked at the bottom under the “Videos” section to see the form for these exercises. After the workout, compare your form to the videos at the bottom to identify any improvements you need to make.
Any lifts that are not key are accessory movements that are not the priority of progression. Use them to pump blood into the muscles and develop a better mind-muscle connection to get the most out of each rep for growth.
Use the initial & end exercises to warm up your shoulders and get a good pump. This will help you over the next few weeks.
Barbell Pause Back Squat – This is the ideal variation of the lift to get comfortable with your squat form. You will notice that the bottom of the squat is the most difficult part of the lift. That is why we need to spend the most time there. Practicing. Building confidence. Just like the bench press, you will need to pay attention to detail. The only difference is that the bottom of the squat should get the majority of your focus. Both in execution and in mobility leading up to execution.
Barbell Rows and Ab Wheel are the best way to augment your performance. A strong back and core means a big lift. Try to work up to ab wheel reps on your toes, not just your knees if possible!
Be extremely particular about how you execute your bench press. & Squat You are building the foundation of your technique for the next 3 blocks!
If you need to change any exercises:
- Shoulder rotations can be done with a band or cable. A dumbbell or plate can work but it is less effective.
- Arm exercises can be done with bands or barbell or other equipment you have access to.
- Rows can be done your favorite row variation.
- Ab Wheel can be substituted with any other heavy ab exercise such as dragon flags or even an L-Sit.
- Hamstring Curl can be done with a bench attachment or machine. If you only have bodyweight, try doing a sliding hamstring bodyweight curl.
- If you have access to gym equipment, feel free to substitute exercises that you prefer with equipment you have.
You control the tools, do not let the tools control you.
Stay in a Good Spot this Block
Picking the right amount of weight and sets is vital in the first week. It is better to start comfortably and challenge yourself in the following weeks.
As you read this section, think strategically about your workout and write down the weight, sets, and rep range in the Workout Plan PDF that set you up for success.
The goal is to practice your technique to lift the most weight possible in a stable way in the weeks to come. It is important to start week 1 at the top of the rep range, so as the weight increases over the weeks and the reps fall, you will still fall within the correct range. This means you will want to pick a weight that allows you to do 6 reps with your key lifts and 12 reps with your accessory lifts this week.
This weight selection criteria applies to Key Lifts Only.
Weight selection is always an estimate that is confirmed by actual performance. Use these different metrics to identify the weight that allows you to stay at the top of the rep range for each exercise to give you leeway in the upcoming weeks.
4 RIR (Reps in Reserve) means that you should finish the set with 4 reps away from failure where you aren’t able to lift the weight without breaking form or at all. This does not have to be a perfect measurement. All that matters is that you are close to assure your weight is not too heavy or too light.This is the most important metric to follow!
65-75% of 1 rep max (1RM) means that you will use between half and 3 quarters of your 1 rep max for your sets. It is always better to go lighter than you think and control the weight more in the first week to make the weight feel heavier than it is. This is a weight that you should be able to do a maximal effort set of 10 with.
A weight that feels like easy form practice for an exercise is one that you could perform and experiment with your technique to analyze what feels best without worrying about missing a rep.
You might wonder why we are starting so light. It is important to develop coordination in exercises before trying to lift heavy because even if you lifted your hardest on week 1, you would lack the coordination to lift heavy weight effectively. By starting light, we limit fatigue and allow coordination to build over the weeks to lift maximal weights by the end of the block with great technique and control.
Accessory Lifts are meant to add muscle to your weak points. I would recommend that you lift lighter weights on these and use them to train muscles more like a bodybuilder. Stick to 4 RIR and try to get a good stretch on the muscle, hard contraction, and huge pump.
This is the number of sets you will want to start with for each exercise in the first week.
We want to bias our training volume to focus on the most important lifts for each workout. Our goal is to practice technique but not annihilate the muscle or nervous system.
For the first week, try to do the fewest number of sets with the weight you can easily do. This keeps fatigue low at the beginning of the block and allows you to focus on ingraining perfect repeatable technique before you start challenging your technique with heavier weights.
This is the amount of time you want to rest between working sets on week 1.
You can apply this rest period to warm up sets and between exercises, if you choose, but it is up to you. The main takeaway is that shorter rest periods between working sets prevent you from going too heavy which is good for the first week by keeping fatigue low and allowing more thorough technique practice.
Make sure your rest periods are not too short where it compromises your form!
Fill out the table with your expected weights and sets before you go workout, so you have a clear mission. Then adjust based on actual performance.
Here’s how I would fill it out for a workout: